Top 5 SMOOTHIE Recipes for weight loss

1.GREEN GINGER-PEACH SMOOTHIE

 

Smoothies blend faster if you add the fruit and the liquid or yogurt at the same time. Add ice

cubes to the mixture until the consistency is to your liking.
INGREDIENTS
1½ cups frozen peaches
¼ cup raspberries, fresh or frozen
1 teaspoon minced fresh ginger
½ cup nonfat plain Greek yogurt 1½ cups spinach leaves
6 whole raw almonds, coarsely chopped 1½ tablespoons (about ½ scoop) unflavored
protein powder Ice cubes (optional)
In a blender or food processor, blend the peaches, raspberries, ginger, yogurt, spinach,
almonds, and protein powder until smooth. Add the ice cubes, if desired, and blend once
more.
NUTRITION INFO: 315 calories, 25 grams protein, 37 grams carbs, 8 grams fiber, 9
grams fat

2.BLUEBERRY-POMEGRANATE SLUSHIE

 here are many types and brands of protein powder. My favorite is Source Organic Whey.

Floating pomegranate seeds add texture and crunch to this frosty concoction.
INGREDIENTS
1 cup blueberries, fresh or frozen ¼ cup raspberries, fresh or frozen ½ cup nonfat milk
¼ cup pomegranate juice
1 tablespoon lime juice
3 tablespoons (about 1 scoop) unflavored protein powder Ice cubes (optional)

2 tablespoons pomegranate seeds for garnish
In a blender or food processor, blend the blueberries, raspberries, milk, pomegranate juice,
lime juice, and protein powder until smooth. Add the ice, if desired, and blend again.
Garnish the drink with the pomegranate seeds.

NUTRITION INFO: 322 calories, 22 grams protein, 57 grams carbs, 8 grams fiber, 3

grams fat

3. TROPICAL GREEN SMOOTHIE

Banana and avocado make a thick, fluffy drink. Add ice (or cold water) to thin it if you
prefer.
INGREDIENTS
½ frozen banana, chopped
½ Hass avocado, peeled and chopped ½ cup mango slices, fresh or frozen 1 cup nonfat
    milk

1 tablespoon lime juice
1½ tablespoons (about ½ scoop) unflavored protein powder Ice cubes (optional)
In a blender or food processor, blend the banana, avocado, mango, milk, lime juice, and
protein powder until smooth. Add the ice cubes, if desired, and blend to the desired
consistency.
NUTRITION INFO: 350 calories, 20 grams protein, 51 grams carbs, 8 grams fiber, 12
grams fat

4. PB AND GRAPE SMOOTHIE

 This riff on a peanut butter and jelly sandwich will make you feel like a kid again. Substitute
skim milk for almond milk if you prefer, and/or almond butter for peanut butter. Follow the
portion size guidelines on the protein powder container.
INGREDIENTS
½ cup unsweetened almond milk ½ small frozen banana, cut into chunks ½ cup green or
red seedless grapes 1 cup chopped, cored, unpeeled apple

1 serving unsweetened protein powder
1½ teaspoons peanut butter
Ice cubes (optional)
In a blender or food processor, combine the almond milk, banana, grapes, apple, protein
powder, and peanut butter. Add ice, if desired. Blend until the mixture reaches your desired
consistency, thinning with a little water if necessary.
NUTRITION INFO: 336 calories, 28 grams protein, 45 grams carbs, 10 grams fiber, 6
grams fat

5. APPLE, PEACH, AND SPINACH SMOOTHIE

Including a vegetable in your morning smoothie is a great way to boost your intake of
fibrous carbs. If you like, swap kale, bok choy, or any other leafy green for the spinach;
pineapple for the peach; and almonds for the macadamias.
INGREDIENTS
1 cup water (or more, depending on preferred texture) 1 cup chopped, cored, and unpeeled
apple

3 cups chopped spinach
¾ teaspoon grated fresh ginger 1 medium peach, unpeeled and sliced 1 serving
unsweetened protein powder

1 tablespoon macadamia nuts
Juice of 1 lemon (optional) Ice cubes (optional)
Place the water, apple, spinach, ginger, peach, protein powder, nuts, and the lemon juice
and ice cubes in a blender or food processor. Blend until the desired consistency is
reached, adding more water to thin it out if necessary.
NUTRITION INFO: 290 calories, 27 grams protein, 44 grams carbs, 8 grams fiber, 5
grams fat

healthy and easy sandwiches for weight loss

1.Peanut Butter and Banana Sandwich

For a sandwich power packed with protein and potassium, try a peanut butter and banana sandwich. This is one of my favorite healthy and easy sandwiches because of the fiber in the bread, protein in the peanut butter and potassium in the banana. It has a natural nutty sweetness you will love! You can change it up by switching out the banana for another fruit of your choice, like an apple. Ingredients:
2 slices of whole wheat bread
½ banana sliced
½ Tablespoon of peanut butter
Directions:
Toast 2 slices of whole wheat bread, spread peanut butter across one slice of bread, lay sliced bananas across and put the other slice on top. Cut the sandwich in half and enjoy!

 

2. Tuna Fish Sandwich

For plenty of protein and a whole lot of taste, have a tuna fish sandwich! Tuna fish tastes great and it has plenty of Vitamin D. Tuna also helps lower your blood pressure, supports heart health and can aid weight loss. You can change it by alternating your tuna as either fresh or organic canned wild albacore. Ingredients:
2 slices of whole wheat bread
1 6 ounce can of organic wild albacore tuna or fresh tuna
1 teaspoon of organic light mayonnaise
¼ cup of minced celery
¼ cup minced onions
Directions:
Toast 2 slices of whole wheat bread, Combine tuna, mayonnaise, celery and onions. Spoon across sandwich and put the other slice on top. Cut the sandwich in half and enjoy this low fat, high protein treasure!

 

3. Eggplant Sandwich

For plenty of antioxidants, fiber and phytonutrients, have an eggplant sandwich! Eggplant sandwiches taste great and are loaded with cancer preventing antioxidants. You can change the sanwich  up by layering with other veggies, such as zucchini and mushrooms. Ingredients:
2 slices of whole wheat bread or 1 small 6” whole wheat wrap
1 medium globe eggplant
1 tablespoon olive oil
1/8 cup shredded mozzarella
½ sliced tomatoes
1 piece of spinach or kale
Directions:
Toast 2 slices of whole wheat bread. Using a pastry brush lightly paint olive oil on each slice of eggplant. Place eggplant on grill or in oven on a baking sheet. Cook for 5 minutes. Then lay 2 slice of eggplant, mozzarella, a slice of tomato, slice of spinach and place the other slice of whole wheat bread on top. Sit down, relax and enjoy!

 

Best Salads for Weight Loss

Asian Tofu Salad

Description:

The best thing about tofu - besides its nutritional value - is the way it carries other flavors, such as the tanginess of this sesame dressing. Serve this warm salad with crunchy breadsticks and a tall glass of iced jasmine tea.

Ingredients:

• 3 tablespoons canola oil
• 2 tablespoons rice vinegar
• 1 tablespoon honey
• 2 teaspoons reduced-sodium soy sauce
• 1 teaspoon toasted sesame oil
• 1 teaspoon minced fresh ginger
• 1/2 teaspoon salt
• 1 14-ounce package extra-firm, water-packed tofu, rinsed, patted dry and cut into 1-inch cubes
• 8 cups mixed salad greens
• 2 medium carrots, peeled, halved lengthwise and sliced
• 1 large cucumber, chopped  

Preparation:

1 Whisk canola oil, vinegar, honey, soy sauce, sesame oil, ginger and salt in a bowl.

2 Place tofu and 2 tablespoons of the dressing in a large nonstick skillet. Cook over medium-high  heat, turning every 2 to 3 minutes, until golden brown, 12 to 15 minutes total. Remove from the heat,  add 1 tablespoon of the dressing to the pan and stir to coat.

3 Toss greens, carrots and cucumber with the remaining dressing. Serve immediately, topped with the warm tofu. 

 

 

Tuscan-Style Tuna Salad

 

Description:

 

This streamlined version of a northern Italian idea is perfect for a summer evening: no-fuss, no-cook and big taste. You can even make it ahead and store it, covered, in the refrigerator for several days. If you do, use it as a wrap filling for the next day's lunch

Ingredients:

• 2 6-ounce cans chunk light tuna, drained
• 1 15-ounce can small white beans, such as cannellini or great northern, rinsed (see Ingredient note)
• 10 cherry tomatoes, quartered
• 4 scallions, trimmed and sliced
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons lemon juice
• 1/4 teaspoon salt
• Freshly ground pepper, to taste 

 

Preparation:

1 Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve.

 

 

Romaine Salad with Orange, Feta & Beans

Description:

Adding canned beans is a quick, convenient way to make a salad into a meal - they boost the protein to make the salad more satisfying. We call for kidney beans, but other canned beans like cannellinis or black beans would also work nicely.

Ingredients:

• 6 cups romaine lettuce, chopped
• 1 cup radishes, sliced
• 1 cup canned kidney beans, rinsed (see Tip)
• 1 orange, segmented
• 1 scallion, sliced
• 1/4 cup crumbled reduced-fat feta cheese
• 1/4 cup Orange-Oregano Dressing, (recipe follows) 

 

Preparation:

1 Combine lettuce, radishes, beans, orange, scallion, feta and dressing in a large bowl. Toss to coat.

 

Spring Chicken & Blue Cheese Salad

 

Description:

This main-dish chicken salad has bright flavors of tarragon in a creamy blue cheese dressing with just a touch of sweetness from honey. 

Ingredients:

Chicken

• 1 cup nonfat Greek yogurt, (see Tips)
• 1 clove garlic, minced
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons finely chopped fresh tarragon, or 1 tablespoon dried
• 1 pound boneless, skinless chicken breast, trimmed
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepperCreamy Blue Cheese-Tarragon Dressing

• 2 ounces blue cheese
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons red-wine vinegar
• 1 tablespoon finely chopped fresh tarragon, or 1 teaspoon dried
• 1 tablespoon honey
• 1-2 tablespoons nonfat Greek yogurt
• 1/8 teaspoon salt
• Freshly ground pepper, to tasteSalad

• 1 head butterhead lettuce, torn into bite-size pieces
• 1/2 head radicchio, cored and very thinly sliced
• 1 cup baby arugula, or mixed baby greens
• 1/2 cup walnuts, toasted (see Tips) and chopped  

Preparation:

 

1 Preheat oven to 350°F.

2 To prepare chicken: Combine yogurt, garlic, oil and tarragon in a large bowl. Season chicken with salt and pepper and add to the bowl; turn to coat. Place the chicken in a baking dish and cover completely with the yogurt mixture.

3 Bake until the chicken is cooked through and an instant-read thermometer inserted into the thickest part registers 165°F, 35 to 45 minutes. Transfer to a clean cutting board. Thinly slice the chicken when cool enough to handle.

4 To prepare dressing: Mash blue cheese, oil, vinegar, tarragon and honey together in a medium bowl with a fork until well combined. For a creamier dressing, add yogurt 1 tablespoon at a time, if desired. Season with salt and pepper.

5 To assemble salad: Gently toss lettuce, radicchio and arugula (or mixed greens) in a large bowl. Divide the greens among 4 plates, top with equal portions of the chicken, spoon 2 tablespoons of the dressing over each salad and sprinkle with walnuts.

Egg / Omelet Dishes For Weight Loss

Banana Omelet

Banana Omelet

Ingredients

• 1 banana

• 3 eggs, separated
• Dash cayenne pepper  (lal mirch)

• Water, Salt and pepper

• Sprinkle parsley (optional)
 

Method

Cut banana in half lengthways and then cut each half into 3 (6 pieces all up). Place on a baking ray lined with baking paper and bake in an oven pre-heated to 180degrees Celsius until softened and brown. The riper the banana and longer it is left in the oven, the more it will dry out.

In a bowl whisk together egg yolks, cayenne pepper, salt and pepper and a little water. In another bowl beat egg whites until light and fluffy and soft peaks form. Fold in the egg yolk mixture and pour into a frying pan on medium heat, with baking paper on top.

 When the bottom of the eggs have cooked, turn the mixture over by placing another sheet of baking paper to the side and flipping the eggs onto it, then transfer it onto the heated frying pan and cook for an extra 2-3 minutes, or until browned on the bottom.
 When omelet is cooked turn onto a plate and place banana pieces on top, sprinkling with some cinnamon and chopped parsley.

 

Raisin Omelet

Raisin Omelet

Ingredients

•   2tbs raisins

•   3 eggs

•   Dash ground cinnamon

•   Dash ground all spice (Pimenta)

•   Dash nutmeg

Method

Boil raisins in some water for 1 minute. Drain well. In a bowl, beat together eggs, cinnamon, all spice and nutmeg. Stir in raisins. Heat a frying pan lined with baking paper. Pour the beaten eggs onto the baking paper. When the bottom of the eggs have cooked, turn the mixture over by placing another sheet of baking paper to the side and flipping and eggs onto it, then transfer it onto the heated frying pan and cook for another 2-3 minutes, or until browned on the bottom. 

Ingredients

•    4 eggs
•    1 tomato (pureed)
•    1 onion
•    1-2 green chilies
•    1/2-inch piece of ginger
•    3-4 garlic flakes
•    2 tbsp chopped coriander leaves
•    Red chili powder to taste
•    3/4th tsp turmeric powder
•    1/2 tsp coriander powder
•    3/4 tsp garam masala
•    2 tbsp olive oil

 •   Salt – As per taste

 Egg Curry

Method

1.    Take a few boiled eggs and remove shells. Now cut into cubes and set aside.
2.    Now, chop onion, ginger and green chillies.
3.    Meanwhile, heat olive oil in a kadhai and add onion and garlic paste.
4.    Now add spices to the mixture, such as salt, turmeric and chilli powder, along with garam

       masala.
5.    Sauté this mixture and add tomato puree to it.
6.    Now, add the boiled eggs that you had set aside earlier. Stir till the eggs are well soaked in    the       curry.
7.    Leave it to simmer for at least 10 minutes, stirring it occassionally. Your tomato egg curry dish    is   ready! 

Spinach, Feta, and Sun-Dried Tomato Omelet

 

Ingredients

• 2 large eggs• kosher salt and black pepper• 1/2 tablespoon• unsalted butter• 1/2 cup spinach, chopped• 2 tablespoons oil-packed sun-dried tomatoes, chopped• 2 tablespoons crumbled Feta• country bread, for serving

Directions

In a medium bowl, beat the eggs with a pinch each of salt and pepper.
 Melt the butter in a medium nonstick skillet over medium heat. Add the eggs and cook, stirring and tilting the pan, until just set, 2 to 3 minutes. Sprinkle with the spinach, sun-dried tomatoes, and Feta; fold the eggs over the filling. Transfer to a plate and serve with the bread.

How to lose 5 pounds in 5 days quickly - In natural way - part 2

Welcome to the part 2 of  Quick 5 days weigh loss plan

Now that you’ve learned about all five components, get cracking on shedding those 5 pounds.
Now let’s get into the specifics with a ground plan for the next 5 days, complete with meal plans,
guidelines on portion sizes, snack suggestions, advice on how to get meals on the table, and some
“convenience” foods to have on hand so you can always get a meal on the table, pronto. When you’ve finished this chapter, you’ll truly understand how easy it is to eat this way throughout the day, no matter where you are.
In addition to being super simple, the diet part of My 5 is also versatile. That’s why I’m giving you
two options in each of the 5 days’ worth of meal plans. Option 1 relies primarily on recipes that
appear in Part 3. Option 2 includes items that are easy to find at a salad bar, restaurant, or deli, such
as a turkey burger, Cobb salad, or a shrimp stir-fry, along with readily available snacks. Don’t
assume that just because an item appears on a menu that it’s good to go. You may have to ask a few
questions to find out exactly what’s in any salad and make sure, for example, it’s not drowning in
high-fat, high-sugar salad dressing. The same applies to sandwiches: You won’t want it if it comes on
a huge white roll slathered with mayo. For more advice on eating out, see “Make Your Wishes Clear”
below.

Make Your Wishes Clear
Here are strategies for ordering meals in a restaurant or deli during the first 5 days, along with suggestions to get what you actually want.
EGG DISHES : Ask for egg whites only or just one yolk cooked in a teaspoon of olive oil, and one piece of high-fiber bread on the side.
SALADS : Ask if the croutons, mozzarella, salami, or other high-fat or starchy carbs can be omitted, and request oil and vinegar on the side. You may have to remove any offending items yourself, but you can control the dressing situation.
SANDWICHES : Request an open-face sandwich on high-fiber bread. If that’s not available, simply deconstruct it and eat it with a fork. Also tell the server to hold the mayo.
BURGERS : Ask if you can have it in a lettuce cup or on a single slice of high-fiber bread instead of on a bun. If not, deconstruct.
MAIN DISHES : Ask if the sauce can be omitted or served on the side. It may be full of butter and white flour. Inquire if the chicken, fish, or shellfish is breaded or batter-dipped. If so, see if it can be grilled or baked instead.
SOUP : Avoid chicken noodle soup and others heavy on the pasta. Instead, opt for a hearty fish chowder or gumbo, or beef or chicken vegetable soup. Pea and lentil soup are other options. Pass on the saltines and request a slice of highfiber bread.

THE BIG THREE
As you now know, protein, fat, and fiber all produce some degree of satiety on their own. But
when all three come together in a meal, they create a powerful synergy that allows you to eat less and
shed weight quickly. Your breakfast, lunch, and dinner will be composed of what I call the “holy
trinity of satiety”:
1. Protein
2. Fibrous carbohydrates
3. Healthy fats
Healthy fats may be an integral part of your protein—as with salmon, for example. Or you may
dress a salad or vegetables with one of the preferred oils and lemon juice or vinegar.
Your morning and afternoon snack will both include: 1. Fibrous carbohydrates 2. Protein

HANDY PORTION CONTROL
How much you eat is as important as what you eat. Follow the portion guidelines provided below
and you’ll find it easy to consume the recommended 50 percent of your calories as carbohydrates, 30
percent as protein, and 20 percent as fat. Forget about weighing or measuring foods. Simply use your
hand as a guide. Yes, big guys get to eat a larger portion than petite women. No surprises there!
MAIN MEALS:
• One portion of protein = a piece at least the mass of your whole hand0
• One portion of either a high-fiber whole grain, a high-fiber fruit, or a high-fiber starchy vegetable = what fits in your palm
• One portion of healthy fats = one thumb (if not in protein source) Pile on the produce:
Have at least two fistsfuls of nonstarchy vegetables—or as much as you wish.
SNACKS:
• One portion of protein = at least the size of two thumbs
• One portion of either whole grains or fibrous carbohydrate = three thumbs
• However, nuts and seeds are much more calorically dense, so read the label to be sure a snack serving is close to 150 calories.

WHAT’S ON THE SNACK MENU?
With snacks being such an important component of My 5, they must be tasty and filling, plus
combine protein and fiber. The following suggestions cover all bases. Each contains roughly 150
calories and at least 5 grams of fiber and 5 grams of protein: • Nonfat plain Greek yogurt with berries
• Celery with almond butter
• High-fiber crackers with sliced turkey
• Cut veggies with hummus
• Cut veggies with onion dip or ranch dip made with Greek yogurt
• Roasted soy nuts*
• Roasted chickpeas* (The Good Bean is a great brand)
• Jerky (all natural) with an apple
• Freeze-dried green peas*
• Apple with low-fat string cheese
• High-protein, high-fiber snack bars**
• Pear and sliced turkey breast
• Cucumber and smoked salmon
• Steamed edamame (green soybeans)*
• Air-popped popcorn* (5 cups)
• 1 cup high-protein, high-fiber cereal (Kashi GoLean)
* These foods contain both fibrous carbohydrates and protein.
** Bars and other packaged snacks must contain no more than 150 calories and at least 5 grams of fiber and 5 grams of protein.

LOAD UP YOUR SHOPPING CARTYou’re probably chomping at the bit to rush right out to the supermarket so you can take your first
steps in your journey to subtract 5 pounds. If you opt to follow Option 1 of the 5 days of meal plans
that follow to the letter, simply create your shopping list from the ingredients you don’t already have
on hand. If you plan to swap out beef for chicken, for example, or Bibb lettuce for romaine, be sure to
modify your list.
For other meals, with the following foods in the fridge, freezer, or pantry, you’ll never find
yourself in a situation where there’s “nothing to eat.”
• PROTEIN: Chicken or turkey breasts (skinned or remove skin before cooking) or non-breaded
“tenders,” ground turkey, eggs and/or cartons of separated egg whites, tuna or salmon (canned
in water or vacuum-packed bags), shrimp (fresh, frozen, or canned). Time-savers: fully
cooked fish fillets in individual-portion cook-in bags to pop in the oven, cooked turkey or
chicken breast slices or chunks
• DAIRY: Low-fat or nonfat milk, cheese, cottage cheese,
Greek yogurt (plain, unsweetened), and kefir (drinkable yogurt) • FIBROUS VEGETABLES:
Salad greens and garnishes and fresh, frozen, or canned veggies, canned lentils and other
legumes, frozen edamame. Time-saver: trimmed and bagged veggies, washed and bagged
salad mixes and coleslaw
• FRUIT: Apples, pears, citrus fruits, kiwis, and fresh or frozen
berries. Time-savers: trimmed and cut-up fruits • WHOLE GRAINS: Oatmeal (not instant),
brown wild rice, quinoa, wheat berries, etc.; also high-fiber bread, tortillas, and
crispbreads/crackers (click here for more information).
• SNACKS: Popcorn (air popped); nuts; seeds; roasted soy nuts; chickpeas; frozen edamame;
hummus; high-fiber, high-protein snack bars; and high-fiber, high-protein chips
• HEALTHY FATS: Olive oil, cooking spray, avocados, nut spreads, seeds THE MEAL PLANS

NO-TIME-TO-COOK MEALS
If you’re not really into cooking or simply don’t have time on certain days, you can “assemble” a
variety of lunches and dinners using prepared (cooked and sliced) ingredients from a good salad bar
and/or deli. (With the exception of the eggs, you can also find canned or jarred versions of the protein
foods.) Following the serving-size guidelines, mix and match, picking one food from each column.
Remember, you can always have as many nonstarchy veggies as you wish.

 DAY 2

WHAT’S FOR BREAKFAST?
A scramble or smoothie always hits the spot. For a breakfast scramble, I might make a breakfast
burrito. The protein comes from the egg whites, black beans, and cheese. Tomatoes, spinach, and
beans provide the fibrous carbohydrates. I’ll cook the scramble in a little olive oil for my healthy fat.
There’s also protein in the tortillas as well as some starchy fibrous carbohydrates. For a condiment,
I’ll sprinkle on some Tabasco or another hot sauce. With all the food groups covered, it’s a great onthe-go breakfast. See how simple it is!
Smoothies are another speedy breakfast option, and can be a great way to get leafy greens into
your morning meal. For example, the greens and fruit for the Apple, Peach, and Spinach Smoothie
provide your fibrous carbohydrates. Protein powder and macadamia nuts supply the protein and
healthy fats. Toss everything in the blender with a few ice cubes, and you have a delicious breakfast
on the double. When ordering a smoothie in a restaurant, ask to have it made with unsweetened
almond milk and plain low-fat Greek yogurt, along with a tablespoon of peanut butter to boost the
protein, and your preferred fruits.
Other options include oatmeal (not the instant kind) served with steamed low-fat milk or cottage
cheese and berries. Or have Kashi GoLean with low-fat milk and berries. Add some slivered
almonds to up the protein content.

DAY 3

ON THE LUNCH AND DINNER MENU
For a filling main-dish salad, check out my Chopped Chicken and Pepperoni Salad on Mixed
Greens. The vegetables, which are a great source of fiber, are tossed with a vinaigrette made with
that classic healthy fat, olive oil. Chicken breast, pepperoni, and chickpeas provide plenty of protein.
On a cold day, a hearty soup like Creamy White Bean and Kale Soup hits the spot. The beans and
cheese offer up protein, while kale, tomatoes, and onion deliver the fibrous carbohydrates, and olive
oil provides healthy fat. Serve with high-fiber bread for a starchy carbohydrate.
Sometimes only a sandwich will do the trick at lunchtime. How about the Charred Corn and Cumin
Chicken Wrap? Chicken delivers the protein; tomatoes, onion, and red pepper the fibrous
carbohydrates, along with a high-fiber tortilla. One of my favorite dinners is a shrimp stir-fry, such as
the one found here. Shrimp, egg white, and black beans serve up the protein, the veggies and black
beans provide the fiber, and sesame oil brings the healthy fat. A little brown rice adds some starchy
carbs.

DAY 4

DAY 5

Now that you know how easy it is to put meals and snacks together, keep reading to take a closer
look at the synergy inherent in the My 5 Plan.